How to build up your glutes? A set of exercises that will turn your buttocks into something truly worthy of the attention of an ancient sculptor.5 photos

Perform these exercises 2-3 times a week, taking breaks between them until you have fully recovered—but never longer than 5 minutes. This will help you develop a nice butt, and at the same time strengthen your hamstrings and leg muscles. However, avoid doing heavy squats with a barbell, as that might cause your buttocks to protrude in an awkward way. 1. **Romanian Deadlift**: Do 4 sets of 15–20 repetitions each. Take a break of 90–120 seconds between sets. Hold the barbell straight ahead, place your feet shoulder-width apart, straighten your back, and slightly bend your knees. As you exhale, lower the barbell until it reaches mid-calf height. Immediately return to the starting position and repeat. Make sure not to relax your buttocks at the top of the movement; instead, contract them further to push your hips forward. 2. **Lateral Steps + Glute Bridge**: Do 3 sets of 20–30 repetitions for each leg. Take a 60-second break between sets. For the lateral steps, stand with your hands on your waist, feet shoulder-width apart, and step sideways with your right foot first, then repeat with the left foot. For the glute bridge, lie on your back, bend your right knee at a 90-degree angle, raise your left leg straight up, place your hands on the floor, and contract your buttocks to lift your hips off the ground. 3. **King’s Pull**: Do 2-3 sets until you can no longer perform the exercise. Take a 90-second break between sets. Stand on your right foot, bend your left leg and move it back behind you. Bend your back slightly, stretch your arms out in front of you, and as you exhale, pull yourself forward using your legs and arms. Try to touch the ground with your fingertips when you lower yourself, and try to reach as far forward as possible when you lift yourself up. 4. **Push-Up with Elbow Rests on Forearms**: Do 3-4 sets until you can no longer perform the exercise. Take a 60-second break between sets. Place your elbows on your forearms, rest your body on your palms, and perform push-ups. This variation helps to target your chest and triceps muscles more effectively. Remember to always warm up before starting your exercise routine. Also, listen to your body and take breaks when you need them. Resting properly is just as important as exercising regularly.